Consider NEAT as a boost to your metabolism ~ What is NEAT?
“Non-exercise activity thermoregulation” is defined as “not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.”
Here are some TIPS for using NEAT on a daily basis:
Consider standing at your workspace eager than sitting.
Organize your workspace so you can raise the height of your desk so to accommodate your computer and other materials.
Establish a fitness program with an exercise expert.include in your program:
- Brisk Walking and aerobics daily 30 minutes per day
- Strengthening 2-3 times per week
- Stretches daily
- Balance daily
We help people of all ages stay Fit, Active and Mobile to allow movement and improvement in quality of life when you get older (like your parents)…
A Healthy Lifestyle for all ages…
As you know, the Holidays are fast approaching, and with so much emphasis on shopping and eating, it’s easy to end up sacrificing your fitness routine. Plus, the Holidays can add a significant level of stress, causing your heart to work overtime and affecting your health. But don’t worry, there’s good news!
Did you know that practicing Yoga (especially during the busiest time of the year) will help reduce your stress? It’s true! Yoga exercise does more than burn calories and tone – it can help reduce stress, providing a total mind and body workout. Studies have shown that stress and overindulgence contribute to the soaring rate of heart attacks during the Holidays, so reducing your stress at this time of year can be critical to your health
Are you ready to get a head start on your Yoga fitness before the Holidays arrive? Finding the right Yoga class will be the key to keeping you motivated and helping you reach your desired goals. Whether you attend group classes or practice at home, you will see a marked difference in how you feel from day to day.
Benefits of Yoga-
• Breath Control (Reduce Stress) – In Yoga practice, you will learn about conscious breathing, which activates the cerebral cortex and limbic centers in the brain, which then effects your emotions. Focusing on conscious breathing with each movement helps to reduce stress on both your body and mind.
• Improved Balance – Balance is vitally important in reducing the risk of a fall, and will help with improved reaction time in preventing a fall. Balance is needed in just about everything you do, from walking, to navigating stairs, to tying your shoes. There are many Yoga poses that help with posture and to improve balance, to help you stay steady in all your daily activities in your home and community.
• Increased Flexibility – Stretching is an integral part of flexibility. Yoga poses focus on gentle muscle stretching, flexibility, strength, and balance; some forms of Yoga also improve cardiovascular health. Staying active and maintaining muscle flexibility can reduce chronic back pain, and may increase independence for you to stay active throughout your aging process. Starting early in life to maintain flexibility, along with strength and balance, are vital for healthy aging.
Less stress, steady balance, and increased flexibility are all great reasons to practice Yoga! Yoga is an enjoyable way to manage the toll of Holiday stress on both body and mind. So, this year get an early start on your fitness goals and help prepare your body for the busy days to come.
Wishing you happy, stress-free, Yoga Holidays!
Looking for a Yoga class? AHNew Physical Therapy offers Yoga classes on Tuesdays, from 6:30 to 7:30 with Geanetta.
September is Fall Prevention Month!
7 things that may contribute your Dizziness and Balance
Are you living with dizziness or disequilibrium? Do you have difficulty changing positions? Have you had a previous fall? What contributes to your vertigo?
- Changes in aging systems. Your visual, sensory and vestibular systems in combination with your muscles are important for staying upright in your world. All of these systems work together to minimize your dizziness or imbalance (e.g. disequilibrium). Working on your neck motion and eye coordination and scanning can improve your vision especially for driving! Standing with eyes open feet together holding a countertop can challenge your balance! Changing positions may create dizziness or light headedness or vertigo. Or when you move from sitting to standing you may feel light headed, you may have a drop in Blood Pressure. Or vertigo when your world moves around you and you feel off balance.
- Changes in strength that effect your balance and walking. Have you been told that you cannot improve your balance or decrease your dizziness? Have you had difficulty with dizziness or balance for a few weeks, months, years? Has your walking speed decreased? You do not need to live with reduced physical functioning. You can improve your strength, flexibility, endurance, and ultimately your eye-head coordination, dizziness and balance. Research strongly suggests that people in their 40’s begin to lose strength; even people in their 90’s can improve strength. Begin an strengthening and flexibility program gradually increasing under the supervision of your physical therapist.
- Too many Medications or Polypharmacy. Do you take more than ten (10) medications? Many medications interact and the effects are cumulative that can lead to dizziness, vertigo, imbalance or disequilibrium. Medications can also contribute to fatigue or weakness. If any of these are true, you need your medications reevaluated by your PT.
- Mood changes. Has your quality of life decreased because of your dizziness? Are you basically satisfied with your life? Is your mood out of sorts because you feel you cannot go out and be with friends or family? Call a friend or family member to say hello or volunteer to help someone or a cause.
- Fear of falling. Are you fearful of falling? Fear of falling may be a common frustration. Fear of falling is most common after one or more falls. Use of a device such as a cane or walker may provide you with some more confidence. If you don’t like the idea of a cane, dress it up! Show your personality!
- Home hazards. Is your home a fall hazard? Do you have lights in each room? Do you have handrails to hold in the bath? Keeping your home safe and free from hazards is important to avoid falls. If you have dizziness and difficulty scanning your environment, you have need to declutter. If you have disequilibrium, keeping areas in hallways and in your kitchen, bedroom, bathroom and living areas free of throw rugs to avoid trips and slips, may help you to avoid injury.
- Chronic falls – Two or more falls in the last year. Do you have medical problems that contribute to your dizziness or falls? (Cancer, diabetes, stroke, Parkinson’s?) If you have had two or more fall over the past year, you have a chronic fall problem. A fall is defined as “any change in body position resulting in contact with the ground or with another lower level” (REF) If you have low blood pressure, you may suddenly feel light-headed. Lightheadedness differs from dizziness in that you may ability to turn your head without vertigo.
Would you like to learn more about physical activity and exercises to improve your strength, balance and walking? There are exercises and physical activities that can improve your ability to decrease dizziness and disequilibrium.
Ask your physical therapist for a one-on-one evaluation, education and an individualized program just for YOU! Improve your quality of life!
5 Top Activities and Exercises to improve your balance and walking and dizziness:
1. Eye-head coordination: turning your head side to side, in sitting focus on a target. Can be done in standing holding a firm surface.
2. Flexibility: daily ankle circles and ankle pumps, hamstring stretches
3. Strength training: 2 to 3 days per week standing toe and heel raises, lifting weights with good form for both arms and legs
4. Balance retraining: standing near a countertop holding with both hands, maintain upright posture feet together for 30 seconds
5. Walking: 30 minutes daily – use a heel toe smooth pattern and take longer steps. Use walking poles for improved confidence.
Every exercise bout, physical activity and walk counts – park a little further away from your destination! All activities are cumulative throughout your day.
If you would like to learn more, contact us for a Free Report and/or a Free One-On-One Discovery Consultation Visit to learn more, contact us today.
ahnewPT@gmail.com or 1-210-833-8336
Reference: PREVENTING FALLS: A Guide to Implementing Effective Community-Based Fall Prevention Programs. CDC – Centers for Disease Control and Prevention. National Center for Injury Prevention and Control. 2nd Edition. 2015.
It’s summer! Get outside and play, walk, engage ~ stay active!
Here are some tips for people of all ages to stay active during the summer months:
First drink plenty of water. Our bodies are 60% water. Hydrate often ~ if you wait until you are thirsty it’s too late.
ENJOY EXERCISE AND PHYSICAL ACTIVITY
Second engage in some form of physical activity daily ~ put down the electronics and move! Activity help us maintain a healthy weight, helps improve mood, decreases pain, improves flexibility, and cardiopulmonary and vascular health. Balance your activity and food intake.
Third use safety measures ~ play it safe by wearing a helmet when bicycling, roller skating, or skate boarding. Wear proper fitting shoes with padded inserts. Walk in safe neighborhoods early when temperatures are lower or walk a mall in cooled air conditioning.
PROTECT YOUR SKIN
Fourth use plenty of sunscreen and sunglasses to protect your skin and eyes. Reapply sunscreen frequently, approximately every two hours is recommended. Wear a hat, sunglasses, and bug spray for protection.
Fifth eat nutritious foods! The new food pyramid focuses on 6 oz of Grains, 2 cups of Fruits and 2.5 cups Vegetables, 5.5 oz servings of Protein, 3 cups of Dairy, plus Physical Activity for 30 minutes for adults and 60 minutes for children each and every day. Sixty to 90 minutes of daily physical activity may be needed to prevent weight gain.
For more information go to: ChooseMyPlate.com
GET OUTDOORS and BREATH
Lastly enjoy the fresh air and just keep moving! We need sunlight and weight bearing activities for good bone heath, cardiovascular health, and muscle strength, endurance, power and mental wellbeing.
“A healthy lifestyle for all ages ~ an active life is a happy life!”
Go to: https://www.ahnewphysicaltherapy.com/ and
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For a free Discovery Visit or Consultation:
Take Action: Contact Dr. Ann H. Newstead, PT, DPT, PhD 210-833-8336